Lisa Aïdonidis

🏃🏼‍♂️ Enduraw Race Briefing for Lisa for Barcelona Marathon 🏃‍♀️

1. 🏃🏼‍♂️ - Runner info

Informations	Value
Name	Aïdonidis
First Name	Lisa
Nationality	France
Age	28
Team	Toto Coaching

Lisa, here is your race briefing for Barcelona Marathon, we wish you a great performance for this race, best of luck!

2. 🏔 - Race Analysis

Parameters	Value	Unit
Distance	42.2	km
Elevation Gain	120.0	m
Elevation Loss	120.0	m
Max altitude	74.0	m
Min altitude	4.1	m
Avg altitude	32.07	m
Distance gradient ≥ 1%	5	km

⏬ Below, you can see your race local elevation, gradient and a 3D visualization of the profile.

🟩 Green areas refer to steeper negative gradients, while 🟥 red areas to steeper positive ones, with regard to the Barcelona Marathon profile. 🎢

📊 The Barcelona Marathon can be compared to similar races in terms of elevation and distances:

3. ⛈ - Weather conditions

(Updated 24 hours before the race)

Parameters	Value	Unit
Max temperature	15	°C
Min Temperature	4	°C
Average Temperature	9	°C
Wind speed (at departure)	2.8	km/h
Wind direction (at departure)	312.7	°
Risk of rain	100.0	/

🗺️ Here you have the map of the race. You can zoom in to explore and visualize the trace:

🍃On this graph we can see when the wind will be with or against you:

4. 📈 - Pacing Strategy

Your pacing plan is customized according to 4 points:

🥇 Your expected finish time.

⛰️ Your positive and negative elevation gain (the GAP we talked about earlier).

⏱️ Your pacing strategy, in this case a slight negative split of -8%.

⏳ The natural drift at the end of the race.

This will give you crossing points to respect at key race points/aid station!

Checkpoint KM Distance between (km) Time
Plaça Catalunya (Start) 0 0 00:00:00
5K 5 5 00:23:51
10K 10 5 00:47:16
15K 15 5 01:10:56
20K 20 5 01:34:48
Half 21.1 1.1 01:39:27
25K 25 3.9 01:58:09
30K 30 5 02:21:50
35K 35 5 02:45:35
40K 40 5 03:09:20
Arc De Triomf (Finish) 42.2 2.2 03:19:59

Checkpoint	KM	Distance between (km)	Time
Plaça Catalunya (Start)	0	0	00:00:00
5K	5	5	00:23:51
10K	10	5	00:47:16
15K	15	5	01:10:56
20K	20	5	01:34:48
Half	21.1	1.1	01:39:27
25K	25	3.9	01:58:09
30K	30	5	02:21:50
35K	35	5	02:45:35
40K	40	5	03:09:20
Arc De Triomf (Finish)	42.2	2.2	03:19:59

5. ⏱️ - Pacing Plan

⏬ Here is your pacing plan km-by-km to reach your goal (click to show/hide)🎯

Km D+ D- Pace Total time
1 3 3 00:04:40 00:04:40
2 4 3 00:04:42 00:09:23
3 5 2 00:04:47 00:14:11
4 5 2 00:04:52 00:19:03
5 2 1 00:04:47 00:23:51
6 3 6 00:04:39 00:28:30
7 2 7 00:04:33 00:33:04
8 3 5 00:04:40 00:37:44
9 3 2 00:04:45 00:42:30
10 3 3 00:04:45 00:47:16
11 3 2 00:04:46 00:52:03
12 3 1 00:04:50 00:56:53
13 1 2 00:04:41 01:01:35
14 2 3 00:04:41 01:06:17
15 1 3 00:04:38 01:10:56
16 3 2 00:04:48 01:15:44
17 5 3 00:04:51 01:20:35
18 2 2 00:04:44 01:25:20
19 3 4 00:04:40 01:30:00
20 2 1 00:04:48 01:34:48
21 3 5 00:04:38 01:39:27
22 1 3 00:04:40 01:44:07
23 2 5 00:04:38 01:48:45
24 3 4 00:04:41 01:53:26
25 3 4 00:04:42 01:58:09
26 1 3 00:04:40 02:02:50
27 4 4 00:04:46 02:07:36
28 2 2 00:04:46 02:12:22
29 2 2 00:04:44 02:17:06
30 2 2 00:04:43 02:21:50
31 3 3 00:04:42 02:26:32
32 3 1 00:04:49 02:31:22
33 2 4 00:04:40 02:36:02
34 1 1 00:04:45 02:40:47
35 2 1 00:04:47 02:45:35
36 3 2 00:04:48 02:50:23
37 4 1 00:04:54 02:55:18
38 3 4 00:04:40 02:59:59
39 1 4 00:04:37 03:04:36
40 3 3 00:04:43 03:09:20
41 4 2 00:04:49 03:14:10
42 4 1 00:04:54 03:19:04
Finish 10 12 00:00:54 03:19:59

Km	D+	D-	Pace	Total time
1	3	3	00:04:40	00:04:40
2	4	3	00:04:42	00:09:23
3	5	2	00:04:47	00:14:11
4	5	2	00:04:52	00:19:03
5	2	1	00:04:47	00:23:51
6	3	6	00:04:39	00:28:30
7	2	7	00:04:33	00:33:04
8	3	5	00:04:40	00:37:44
9	3	2	00:04:45	00:42:30
10	3	3	00:04:45	00:47:16
11	3	2	00:04:46	00:52:03
12	3	1	00:04:50	00:56:53
13	1	2	00:04:41	01:01:35
14	2	3	00:04:41	01:06:17
15	1	3	00:04:38	01:10:56
16	3	2	00:04:48	01:15:44
17	5	3	00:04:51	01:20:35
18	2	2	00:04:44	01:25:20
19	3	4	00:04:40	01:30:00
20	2	1	00:04:48	01:34:48
21	3	5	00:04:38	01:39:27
22	1	3	00:04:40	01:44:07
23	2	5	00:04:38	01:48:45
24	3	4	00:04:41	01:53:26
25	3	4	00:04:42	01:58:09
26	1	3	00:04:40	02:02:50
27	4	4	00:04:46	02:07:36
28	2	2	00:04:46	02:12:22
29	2	2	00:04:44	02:17:06
30	2	2	00:04:43	02:21:50
31	3	3	00:04:42	02:26:32
32	3	1	00:04:49	02:31:22
33	2	4	00:04:40	02:36:02
34	1	1	00:04:45	02:40:47
35	2	1	00:04:47	02:45:35
36	3	2	00:04:48	02:50:23
37	4	1	00:04:54	02:55:18
38	3	4	00:04:40	02:59:59
39	1	4	00:04:37	03:04:36
40	3	3	00:04:43	03:09:20
41	4	2	00:04:49	03:14:10
42	4	1	00:04:54	03:19:04
Finish	10	12	00:00:54	03:19:59

6. 🥤🍟 - Feeding and Hydration

Nutrition and hydration are crucial to the success of a race! It is very individual and we have estimated your average carbohydrates intake based on your gender, height, age and weight (if not explicitely stated from your habits).

⏱️ Carbohydrates per hour : 60 (g/hour),

🍎 Total carbohydrates ingestion: 199.08 (g),

💦 Total liquid ingestion: 1991 (mL).

Checkpoint KM Gel (25g CHO) 500mL water
Plaça Catalunya (Start) 0 0 0
5K 5 1 0
10K 10 1 1
15K 15 1 0
20K 20 1 1
Half 21.1 0 0
25K 25 1 0
30K 30 1 1
35K 35 1 0
40K 40 1 1
Arc De Triomf (Finish) 42.2 0 0

Checkpoint	KM	Gel (25g CHO)	500mL water
Plaça Catalunya (Start)	0	0	0
5K	5	1	0
10K	10	1	1
15K	15	1	0
20K	20	1	1
Half	21.1	0	0
25K	25	1	0
30K	30	1	1
35K	35	1	0
40K	40	1	1
Arc De Triomf (Finish)	42.2	0	0

❗At each checkpoint, this is the amount of nutrition you should have eaten and drunk ❗

👑 - More features

📈 For greater accuracy, your nutrition can be even more personalized with your exact intake per hour.
This can be determined by experience (what you're used to, what worked well for you in the past) or by carrying out laboratory tests.

🏆 To achieve your greatest goals, pacing plans can be optimized with regard to your physiological response to the effort (heart rate, energetic output).

Contact us to pursue individualization deeper and exploit your full potential!